Exercise guide · Beginner · Compound

Close-Grip Push-Up (On Knees): How to Do It & Muscles Worked

The close-grip push-up (on knees) is a bodyweight exercise that primarily targets the triceps, with secondary emphasis on the chest and shoulders. It is performed from a kneeling position, making it more accessible for beginners and those building upper body strength.

Primary muscles
Triceps
Secondary muscles
Chest , Shoulders
Equipment
Body Weight
Level · type
Beginner · Compound
Demonstration of the close-grip push-up (on knees)
Front view: muscles worked by the close-grip push-up (on knees). Primary: triceps. Secondary: chest and shoulders.
Back view: muscles worked by the close-grip push-up (on knees). Primary: triceps. Secondary: chest and shoulders.
Primary Secondary

How to do the close-grip push-up (on knees)

  1. Step 1: Start by getting on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart.
  2. Step 2: Lower your upper body towards the ground by bending your elbows, keeping them close to your sides.
  3. Step 3: Pause for a moment when your chest is just above the ground.
  4. Step 4: Push through your palms to straighten your arms and return to the starting position.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the close-grip push-up (on knees) by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Close-Grip Push-Up (On Knees) alternatives

More exercises that train the triceps as their main target:

More triceps exercises

See the best tricep exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.